You can also download the pdf here...
As an example ... look at the highlighted row below. This is for someone who is CURRENTLY capable of running around a 6 minute mile and/or a 20:40 5k.
This person's easy or recovery runs should be at a pace of around 8:30 per mile with Tempo runs paced at around 7:00 per mile.
When we do Repetition runs at 200 or 400 meters the times should be around 44 and 90 seconds.
When we do Interval runs at 400, 1000, or 1200 meters the times should be around 96, 4:03, and 4:49 respectively. Any distances no shown will be at these same paces.
Here are the three basic plank drills we've been doing...
Now we're going to add a few more...
Knee Circle and Fire Hydrant